I have several fictitious jobs. You know the kind – where we pretend we are something that we actually aren’t? One is an interviewee. No matter the podcast I’m listening to, I’ll answer questions and speak back to the host (sometimes out loud).

Other times I’m a pretend psychologist. My husband loves to point out all the times I use my dime-store psychology degree as I analyze others’ behavior. Of course I apply my vast knowledge (please read my sarcasm here) to my own, uh, issues. Still haven’t figured that one out yet.

But more than anything, I’m a fake nutritionist. I absorb all things nutrition and actually implement some of my findings. My kids love to roll their eyes at me when I tell them to eat watermelon for the fluids and electrolytes.

My husband has gotten used to me telling him not only what he should eat, but also why. Like the time he asked why I told him he should have some Justin’s Vanilla Almond Butter with his apples. My response of, “Uh, because it’s delicious,” took him off guard. “Oh … I just figured everything we ate had some underriding nutritional benefit to it.” Fair enough, honey. Fair enough.

Just because I’m a fake doesn’t mean the data isn’t real

With the caveat that I am NOT a nutritionist, I do perform a decent amount of research. That’s what I want to pass on today – research on a nutrient you probably didn’t know you needed more of. One that’s essential to helping your body function well.

What is that nutrient, you ask?

Magnesium.

What magnesium does

The National Institute of Health reports that magnesium is involved in more than 300 systems that regulate the body. 300! I’m pretty sure you don’t want me to list all of these so I’ll just highlight the main ones.

Some of the primary functions that magnesium is involved with include:

• keeping blood pressure normal
• regulate blood glucose (sugar)
• keeping bones strong
• controlling muscle contractions, and
• keeping the heart rhythm steady.

Need more concrete evidence? Check these studies out:

Blood pressure

In 22 studies with 1,173 hypertensive adults, blood pressure lowered with increasing magnesium. Those who increased with supplements lowered their blood pressure (both systolic and diastolic) by 2-3 points. Those who increased it through diet lowered by 5.5 and 3.0 mmHg (systolic and diastolic)

Stroke 

Another study showed that with an additional 100 mg of magnesium per day, participants exhibited a 8% decreased risk of stroke. That may not seem like much, unless you’re one of the 8%.

Diabetes 

Diets with higher amounts of magnesium are associated with a significantly lower risk of diabetes.

Migranes 

Some small studies even suggest magnesium therapy is effective for migrane prevention. This should be done in conjunction with a healthcare professional, however, because the dosage is about twice as much as is recommended by the RDA.

Speaking of the RDA, the powers that be in American Food and Drug Administration recommend that women ages 31 & older consume 320 milligrams per day, while men of the same age receive 420. 

Why do I say you might not be getting enough?

One answer is SAD. Dietary surveys of people in the United States consistently show that intakes of magnesium are lower than recommended amounts. A primary reason is the Standard American Diet, which is often called “SAD” (because it is), simply does not have enough of the food that naturally carries magnesium.

Unfortunately, our farming system carries some of that responsibility as well.  In recent years, food has less and less magnesium due to the farming practices and changes in growing cycles over the last century.

More than likely, you are not highly deficient in magnesium. But more than likely, you could use a little more. 

How do you know if you need more magnesium?

There are blood tests for this, but since we can’t perform a blood test on a regular basis, I have something more simple.

Pay attention to your body. If you’re experiencing any of these symptoms you might have a magnesium deficiency.  

• Muscle spasms
• Irregular heartbeat
• Loss of appetite
• Nausea
• Vomiting
• Fatigue
• Weakness

My personal indicator is when I’m lying in bed at night, drifting of to sleep, my leg suddenly jolts and contracts. I wake back up, only to drift off and begin the cycle again.

Some populations are at greater risk for magnesium inadequacy:

• Gastrointestinal diseases (like Chron’s or IBS)
• Type 2 diabetes
• Alcohol dependence
• Older adults
• Certain medications (Nexium and Prilosec)

I do want to add a quick timeout and remind you that I AM NOT A DOCTOR (or, as we already established, a nutritionist). I don’t even play one on TV or pretend to write as one on the internet. If you’re having issues, please see yours. 

How do you get more magnesium?

1. In your food

If you’ve read this and decided you need more magnesium, wait before you add a supplement to your Instacart list. Start from the ground up … your food. Eat more magnesium-rich foods.

How do you know which foods are high in magnesium?

In general, foods containing dietary fiber provide magnesium. Some provide more than others.

Green leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains, are all good sources.

This handy table from the National Institute of Health provides inspiration. It’s not comprehensive but should be a great start.

2.  Supplements

Finally, if you still have a hard time consuming enough, you may want to consider a supplement.

Epsom Salts bath

Your skin is an organ. Put it to work for you and allow it to soak up magnesium. If you love soaking in a relaxing bath, add 1 cup of Epsom salts. I’ve never been much of a bath-taker, but soaking tired legs after an extra hard workout or long run helps prevent those twitches as I drift off to sleep.

Pills & Powders

Prefer to ingest it? Be aware not all are created equally.

Read the label. You’ll want one with magnesium citrate or chloride. Those with magnesium oxide are less absorbed.

ConsumerLabs.com is a fantastic resource to learn about supplements, their efficacy, and safety (it’s like Consumer Reports of nutrition). Check out your library if you don’t want to pay the $42 annual fee.

My personal favorite is Natural Calm. It comes in powder form that dissolves easily and quickly in water.

If you do opt for Natural Calm, do yourself a favor and don’t transport it in a snack-sized Ziploc bag. You may get a funny look from the housekeeping staff (I speak from experience here). I now purchase the individual packs.

Finally lest you think you can’t get too much of a good thing, you can. Just like your body tells you when it needs more, it tells you when you have too much … often the next morning in the bathroom. Be careful.

Next time you get those leg twitches at night, think back to what you’ve been eating. Perhaps it’s time to add some magnesium-rich foods. Or at the least, you have an excuse to take a bath tonight.